Izinto Ezinhle kakhulu ongayenza ukuze unciphise ukuqotshwa kwakho

Kungakhathaliseki ukuthi uzithola usebenzelana nezikhathi ezithile zokuqashwa noma izimo zempilo ezingapheli- ukuqeda-i-IBS (IBS-C) noma ukuqothulwa okungapheli (CIC), uyazi ukucindezeleka kokuhamba kwamathumbu okwenzeka njalo futhi okwakhiwa izihlalo ezincane, ezinzima, futhi ezibuhlungu ukudlula. Igesi kanye nokuvuthwa kuvame ukuza ngokuhamba. Ungathola ukuthi uyancipha nokuthi uphelela ngomqondo wokukhipha okungaphelele . Ngakho ukukhathazeka!

Ukuqothulwa kwenzeka lapho izinhlangothi zekoloni ziphuza kakhulu, okubangela ukuba amanzi amaningi akhishwe esitokisini futhi kubangele ukunyakaza okuhamba phambili kwamathumbu. Okwenza lokhu kwenzeke njalo akucaci. Yini ecacile ukuthi kunezinto ezithile ongayenza wedwa ukuze uzame ukunciphisa ukukhathazeka kwakho futhi uthole izinto zihambe futhi! Ezinye zalezi zinto zisekelwe kwisayensi, kuyilapho ezinye zisekelwe ekuhlakanipheni okujwayelekile noma ngokuhlakanipha kwabantu. Ungaphumi isilayidi sokugcina - izokunikeza ama-athikili azokunikeza ulwazi olujulile oluhlobene nezincomo eziningi.

Qaphela: Uma ubhekene nokuqotshwa njalo, qiniseka ukuthi utshele udokotela wakho ukuze uthole ukuxilongwa okufanele.

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Yidla izithelo eziningi

Ngenxa yokuqukethwe kwefayibha, izithelo eziningi zizosiza ekunciphiseni izihlalo futhi zisebenze ekunciphiseni ukuqothulwa. Kodwa-ke, izithelo ezilandelayo zinomlando othile wokunciphisa ukuqashwa. Kuyinto nje engaqondakali ukuthi bonke baqala ngencwadi "p", kodwa kukunika indlela elula yokukhumbula ukuthi yini ongayithenga uma usitolo esitolo!

• I-papaya*
• Amapheya
• Amapayipi
• Uphayinaphu*
• Ukuphrinta

* Lezi zithelo ziphansi kuma- FODMAP futhi ngakho-ke kungaba yinto engcono kakhulu yokukhetha uma unayo i- IBS .

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Yidla Imifino Engaphezulu

Ngokufanayo nezithelo, ukudla imifino eminingi, ikakhulukazi leyo ephezulu e -fiber e- soluble , njalo kuyoba usizo ekugcineni uhlelo lwakho luvame kakhulu. Abanye abantu babika imiphumela engcono uma bedla imifino ephekwe ngokumelene nokuhlaza.

Nazi ezinye izinqumo zemifino enedumela lokunciphisa ukuqashwa:

Imifino

• Kale *
• Isipinashi*
• I-chard yaseSwitzerland *

Imifino

• I-artichoke izinhliziyo *
• I-asparagus
• I-broccoli*
• Izaqathe *
• Obhontshisi abaluhlaza okotshani

Ubhontshisi

• I-Canella ubhontshisi
• Ubhontshisi bePinto
• Ubhontshisi omhlophe

* Kufanelekile ekudleni okuphansi kwe-FODMAP kulabo abanayo i-IBS. Izinhliziyo ze-artichoke ekheniwe kufanele zihlutswe kahle futhi zilinganiselwe ku-1/8 indebe ekhonzayo.

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Ukwandisa i-Fiber Your Intake

Ngaphezu kokudla imifino kanye nezithelo, kunezinye izindlela ezimbalwa zokuthatha i-fiber ngaphezulu yokudla.

1. Engeza imbewu ethile ekudleni kwakho.

Imbewu elandelayo imithombo emihle ye-fibre ehlanganisiwe futhi ngaleyo ndlela inganciphisa izitebhisi futhi ilulame ukugcoba.

• Imbewu ye-Chia
• Ixhunyiwe

2. Zama ukwesezela kwefayibha.

Izithako ze-Fiber, eyaziwa nangokuthi i-laxatives eningi, yimikhiqizo evame ukutholakala ngaphezulu kwe-counter. I-Psyllium inokusekela okucwaninga ekusebenzeni kwayo, kanti i-Crucrucel ingase ibe efanele nakakhulu kulabo abadla ukudla okuphansi-FODMAP, njengoba kungenakuvuthwa.

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Zama i-Magnesium

Kukhona ukwesekwa kwe-anecdotal kokuthatha isithasiselo se-magnesium. I-magnesium isisiza ukuphumula imisipha efaka izindonga zamakoloni, okwenza kube nesisindo esisheshisayo sezingqinamba, ngakho-ke ukuphoqa isikhala kalula kalula. I-magnesium ibuye ibheke amanzi ibe ikoloni eyenza ukuba ilula, ilula, izihlalo:

Uzibuza ukuthi kufanele uthathe okungakanani? Ungabheka leli phepha leshidi kwi-National Institutes of Health bese uhlola nodokotela wakho.

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Zama Ukushisa

Zama ukulala nebhodlela lamanzi ashisayo noma i-pad yokushisa. Kungase kungabi khona ucwaningo oluthi luzosiza, kepha ngokuqinisekile ngeke lulimale (uma nje ungafaki isikhwama sokushisa emzimbeni wakho ongenalutho!) Ukushisa kungaduduza ngokwengqondo futhi kuthiwe sebenzela ukuphumula imisipha yesisu sakho ukuze basebenze kahle kakhulu ekuseni - okuholela ekutheni ukunyakaza kwamathumbu okugculisayo.

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Qeqesha umzimba wakho

Kubantu abaningi, uhlelo oluyinkimbinkimbi olushukumisa isifiso sokuthi luhlukumezeke lungcono kakhulu ekuseni. Ngeshwa kubantu abanokuqokwa okungapheli, lolu hlelo alupheli. Zama ukuvuselela le mpendulo yokulala. Qinisekisa ukuthi udla ukudla kwasekuseni okukhulu ukuvuselela i- reflex ye-gastrocolic , impendulo lapho ukuphazamiseka kwamathumbu emathumbu kubangelwa yisenzo sokudla. Khona-ke qiniseka ukuthi uhlela isikhathi njalo ekuseni ukuba uhambo oluphumuzayo ukuya endlini yokugezela emva kwasekuseni. Ungalokothi ucindezele noma ubenzima, yenza nje isikhathi somzimba wakho ukusetha kabusha ama-biorhythm ayo avamile.

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Zama i-Biofeedback

I-Biofeedback yindlela yokwelapha lapho uphinde uqeqeshe khona imisipha yendawo yakho ye-pelvic ngokusebenzisa ukubuyiswa kwempendulo ezivela ezinzwa. Lokhu ukwelashwa kungasebenza uma ukuqokwa kwakho kungumphumela wesimo owaziwa ngokuthi ukuqothulwa kwe-dyssynergic . Nakuba i-biofeedback kule ndawo ingase izwakale ibe yinto elulazayo, ngikhulume nabantu abaningi abathola ukuthi ukwelashwa kukhululekile futhi kuyasiza.

> Imithombo:

> Ford, A., etal. "I- American College of Gastroenterology Monograph ekuphathweni kwe-Irritable Bowel Syndrome ne-Chronic Idiopathic Constipation " I- American Journal of Gastroenterology 2014 > 109: S2-S26 >.

> Lee, Y. "Yini okusha ebhokisini lamathuluzi lokuqokwa kanye ne-Fecal Incontinence?" Imingcele Yezokwelapha 2014 1: 5.

> Jones, J. et.al. I-British Society ye-Gastroenterology imihlahlandlela yokuphathwa kwesifo sofuba esiswini esidabukayo Gut 2000 47: ii1-19.